Most Americans are consuming too much sugar. For optimal health, the American Heart Association recommends eating no more than 9 teaspoons of sugar per day for men, and no more than 6 teaspoons for women. But most of us are getting more than double that. The national average is 20 teaspoons of sugar per day.

That’s partly because sugar finds its way into even the healthiest-sounding foods, often listed on nutrition labels as maltose, dextrose, fructose, and other less obvious terms, such as barley malt, rice syrup, and evaporated cane juice. Breakfast foods, which are typically carb-heavy, are a common culprit.

A bowl of Honey Nut Cheerios will give you over 9 grams of sugar per suggested serving, and even the most basic cereals, like Kellogg’s Corn Flakes, will serve up about a teaspoon, or 4 grams, of sugar per bowl. However, eating breakfast is essential to maintaining a healthy weight and stabilizing blood sugars, so always make time for the most important meal of the day.

You might recognize celebrity nutritionist and registered dietitian Keri Glassman of Nutritious Life from her appearances on shows like “The View,” “The Talk,” and “The Today Show.” Keri takes a “whole person” approach to wellness. That starts with what you put in your body when you wake up every morning.

She’s come up with some quick breakfast recipes that are nutritious, delicious, and free of added sugar. Check them out below!